Important Weekend Reminder:CrossFit KoP will be hosting a CF Level 1 Certification on Saturday, October 1st and Sunday, October 2nd; therefore we will NOT have our regular weekend schedule. We will be hosting ONLY a 10AM WOD on both Saturday & Sunday outside. Meet and park at Frosty Falls for Vinny & Jeff's outdoor adventure. All are welcome.

CFKoPers -- we have a two special contests about to begin...with a very special prize for the winner of each challenge (to be announced on 10/15) - prize is valued at $600.00.

1. WAM 10 - You must follow the Zone and Weigh and Measure "WAM" for 10 days straight 10/4 to 10/13. Record a journal documenting all your food choices and measurements and hand it in on 10/14 (via written journal or online spreadsheet to crossfitkop@gmail.com), the winner will be announced on Saturday, 10/15 at 11AM at the "bench off". Aimee will run a kick off meeting at 5:30PM on Monday 10/3 in the lobby...you do not have to attend the meeting in order to compete. But you should review this Zone in the CrossFit Journal 21.

2. The Bench Off: Inspired by Jay E and Chris S. We will run two challenges and the score combined will determine the official Bench champion!

Do you feel like your deadlift could be stronger if your form was improved? Have you hit a deadlift plateau, and want to know how you can bust through it? Then come join the fun at Donkey's Deadlift Clinic!

We will cover the movement basics of this important powerlift, assessing your unique sticking points as you work with PVC and the barbell. We will use video and on-the-spot discussion to highlight areas where you can improve your form, and finally, we will prescribe assistance work that you can do to get to the next level of strength and power. This assistance work can be done in our Westside classes or outside of it.

Note: This clinic is separate from our Westside program! Everyone is welcome, first come, first served.

Details:Post to comments to get into a clinic! Post the date you would prefer. Cost is $25/person. We will offer clinics on Thursday Oct 20th and Thursday Oct 27th, 630 to 830. There are 10 spots per class. If there is enough interest, we will run one on a weekend.

This workout is one variation of a Litvinos, more commonly know as a Litvis...lifting up VERY, VERY heavy stuff and running VERY, VERY fast. You should choose a weight in which the 5th rep will feel like the weight of the world, but you are still capable of doing it. A workout of this nature is metabolically devastating. You have FULL recover between rounds so on your run, you need to pretend there is a bull behind you...AS FAST AS YOU CAN! You will have 30 minutes to complete all 4 rounds if necessary and this will be taken from the rack.

Community Notes:CrossFit KoP will be hosting a CF Level 1 Certification on Saturday, October 1st and Sunday, October 2nd; therefore we will NOT have our regular weekend schedule. We will be hosting ONLY a 10AM WOD on both Saturday & Sunday outside. Meet and park at Frosty Falls for Vinny & Jeff's outdoor adventure. All are welcome.

Quote:"If you'd like to be good at something, the first thing out the window should be the notion of perfection."-Scott Berkun

Mobility Monday:Shoulders. We'll work on shoulder rotation to help over-head movement, from pull-ups to monkey bars to weights (presses, jerks and snatches). Having proper shoulder rotation makes working over-head easier, allows more weight to be lifted, and prevents injuries. Meet Jeff at 5:30 & 6:30 PM.Community Notes:CrossFit KoP will be hosting a CF Level 1 Certification on Saturday, October 1st and Sunday, October 2nd; therefore we will NOT have our regular weekend schedule. We will be hosting ONLY a 10AM WOD on both Saturday & Sunday outside. Meet and park at Frosty Falls for Vinny & Jeff's outdoor adventure. All are welcome.

Happy Birthday:Shoeless Joe!

Quote:"The final test of a leader is that he leaves behind him in other the conviction and the will to carry on."-Walter Lippman

World Class Fitness in 100 Words as defined by Greg Glassman states the following:Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports...

CrossFit Kop has taken the final sentence and created our new CFKoP Sport Series. 21 of our athletes came together today to play FOOTBALL!!! Needless to say it was HUGE success! A big thanks to Vinny for putting it all together and to the generosity of Mike and Gina Fab for hosting a FUN after-party for all!

9.22.2011

"Danny"Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.Daniel is survived by wife Jenni and daughter Jojiye.

Rounds in 20 min of:

24"/21" box jump, 30 reps115/75 pound push press, 20 reps30 pull-ups

Quote:"We are all travelers in the wilderness of this world, and the best that we can find in our travel is an honest friend."-Robert Louis Stevenson

9.21.2011

Assistance work:50 GHD sit-ups for skill or time200 Double Unders for skill or time

Event:Our friends Joe and Lesha are opening the newest CrossFit gym in the Philly area - CrossFit Novem. Click here for the invitation to their Grand Opening celebration on October 1st from 9AM to 3PM. Good luck with your new venture!!

9.19.2011

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

This Sunday 9/25 we are hosting our first CFKoP Sports Series. Click here to read more or speak to Vinny at the box.

THANK YOU:

A big thank you to all who participated in FGB 6 at CFKoP and donated - so far we have raised $960.00!

Quote:"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit."- Coach Greg Glassman

We are happy to announce our non-profit chapter under the Steve's Club National Program. Our Local program will benefit at risk youth in our county. We are hosting a WOD and open house for this program on October 13th at 6:30 PM.

Community Notes:This year we are fighting and fund-raising for the Special Operations Warrior Foundation. Click here to donate online or drop off a donation at the box. It is not required to donate to participate but encouraged; we are hosting the WOD at 9AM & 10AM, we will welcome family, friends and spectators.What is the Special Operations Warrior Foundation?:

The Special Operations Warrior Foundation was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations community, which includes:

•Army Special Forces (Green Berets),•Army 75th Ranger Regiment,•The 160th Special Operations Aviation Regiment,•Navy Small Boat Teams,•Navy SEALs,•Air Force Combat Controllers,•Air Force rotary and fixed wing squadrons, and•Marine Corps special operations personnel.There are two major aspects to the Foundation's mission:1.If you are serving in the U.S. military special operations community, and you lose your life in an operational mission or training accident, the Warrior Foundation will provide a full college education to your surviving children.2.If you are severely wounded while deployed, the Warrior Foundation will provide immediate financial assistance and support to ensure your loved ones can be at your bedside during your recovery.

Quote:"Strong beliefs win strong men, and then make them stronger."-Walter Bagehot

CROSSFIT KOP CONTACT INFORMATION

Disclaimer

The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.

Hits

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman